Category: WOD

Monster Mash! WOD “Friendly Fire” 40min time cap: Part “A” 50 Burpee Box Jumps (20,20) Part “B” 70/60 Assault Bike Cals Part “C” 50 T2B **Every Minute Complete 1 Snatch **Part “A” use 115,75,95,65 Part “B” use 135,95,115,75 Part “C” use 155,105,135,95 **Each workout begins with a snatch **Rest 3 minutes between workouts, score total […]

Dynamic Effort Upper WOD “15min Capacity Test” **last complete 10.30.15 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements $Out Ring Dips 3×10 **Strict or kipping **Complete all reps without failure. Score weight and/or modification […]

Max Effort Lower WOD “Scotts ‘Beary Scary’ Halloween WOD” In 10min Build to a heavy 7 Unbroken Bear Complexes –Then Immediately– 31 Dubs (x3) 10 Bear Complexes (50%) 31 Dubs 10 Bear Complexes (60%) 31 Dubs 10 Bear Complexes (70%) 31 Dubs **Score time, minus 10min, and weight under strength $ Out 21-15-9 Assault Bike […]

Monsters Mash! WOD “Luck Be a Lady” 7min AMRAP “Annie” 50-40-30-20-10 Dubs (x3) + Sit Ups –7min Rest– 7min AMRAP “Amanda” 9-7-5 Snatches (135,95) + Muscle Ups (x2PU+PU) –7min Rest– 7min AMRAP “Diane” 21-15-9 Deadlifts (225,155) + HSPU **Score total reps of each AMRAP $ Out Foam Roll With Coach  

Halloween Throw Down! WOD#1 “Happy Haunting” In 6min Each partner will find their 1RM Cluster, score is total combined weight Example: Partner 1 (115#) + Partner 2 (165#) = 280# –4min to set up for “Sleepy Hollow”– WOD #2 “Sleepy Hollow” Partner #1 21-15-9 Row for Cals Hang Power Cleans (75,55) Partner #2 21-15-9 Row for […]

Max Effort Lower WOD In 5min and 4 attempts find your Max Height Box Jump –At 7min begin metcon– “Fugazi” In 4min Complete 3 Rounds ‘DT’ (135,95,115,80) Max Burpees –4min Rest– In 4min Complete 2 Rounds ‘DT’ (155,105,135,95) Max Box Jumps (20,20) –4min Rest In 4min Complete 1 Round ‘DT’ (175,125,155,105) Max Burpee Box Jumps […]

Dynamic Effort Upper WOD “Prodigious Outlaws” (last complete 6.17.15) 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap $ Out For Time: 6 Snatches @75% 3 Snatches @ 85% 1 Snatches @95% **GTOH in one movement; squat or power will suffice  

Halloween Throwdown Workouts Announced! Click Here Monster Mash! WOD “Run BMC” 200m Run –1 Round of “Badger”– 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run –2 Rounds of “Mary”– 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run –3 Rounds of “Cindy”– 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run **Courtesy […]

Dynamic Effort Lower WOD “Cinco, Cinco” 15min AMRAP 5 Deadlifts 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squats **75,55 across all movements **Score total reps $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 70% 1RM Squat Clean **5% heavier than last week  

Max Effort Upper WOD “Jacob’s Ladder” On a running clock In 7min build to a 7RM Power Clean –Then at the 9min mark– 10-9-8-7-6-5-4-3-2-1 Power Cleans 1-2-3-4-5-6-7-8-9-10 Unbroken Pull Ups **Score time and weight in comments **Work at 7RM Power Clean $ Out In 5min complete 100 DB Floor Press